After a crescendo in attendance there was a sudden drop today...Was it the Interval Training that kept FreeRunners away ?! Here are parts of an article FYI... Fast workouts benefit every runner, so theres no excuse to skip them. By Lisa Marshall; Think you can skip speedwork, that its just for seasoned runners with specific time goals? No such luck. Research suggests that 30-second to five-minute bursts of intense exercise interspersed with rest periods will yield unique physiological changes—from faster fat loss and better blood sugar control to improved blood vessel function—that slow runs cannot deliver as efficiently. When it comes to these benefits, interval training is at least equal to and often superior to your traditional steady run. And it doesnt have to be an elite-athlete-type workout to be effective. Picking up the pace periodically can also make your everyday runs feel easier, improve your running form, and foster mental toughness, Still hesitant? Whats your excuse? (Lets shoot it down.) Excuse 1...I run to improve my health, not to compete. Skeletal muscle is critical for soaking up glucose from food and keeping blood sugar levels in check. Because intense interval training engages a broader range of muscle fibers, it essentially creates a bigger sponge, helping to fend off diabetes. It also strengthens the heart muscle and blood vessels and increases the number of mitochondria (the fuel-burning engines in your muscles), making the body more efficient at metabolizing fuel. The result: You have more energy—for running and for doing everything else. Excuse 2...Im trying to lose weight, so Im focused on running consistently, not fast. The faster you run, the more calories you expend, Interval training also prompts the body to burn more calories in the hours after exercise. It shouldnt replace moderate running entirely. You need both. But a weekly speed session can spice things up and utilize different muscles, potentially reducing your injury risk (provided youre careful to ease into speedwork and build workout duration and intensity gradually). For weight loss, the longer the period of intensity, the better. Excuse 3...Im running my first half or full marathon, so Im focused only on building distance. Its the bane of many first-time marathoners: Near the end of a long run (or the actual race), they run out of fuel and their form falls apart. Fast repeats teach your body what it feels like to have a light, quick turnover—a biomechanical efficiency applicable to any speed or distance. Quick repeats also strengthen seldom-used fast-twitch muscles so they can be called upon when your other muscles are trashed at the end of a long race, he adds. And the workouts improve running economy, teaching the heart to pump more blood per minute and deliver oxygen to the muscles more efficiently, so that slow runs feel easier. Excuse 4....Im trying to finish my first 5-K, so I dont need to bother with speedwork. The shorter the distance, the more important speedwork is, and the more frequently you should do it. Whether you have a time goal or not, the improved blood sugar, cardiovascular fitness, and mental toughness gained will make your 5-K feel easier. And if you want to run a fast 5-K, short bursts will improve your aerobic power. So next interval day lets see some more faces...
Posted on: Thu, 28 Aug 2014 09:19:24 +0000